Foundational Movement

Medicine Ball Clean AKA Squat Clean Prep

Set-up:

• Stance is with the heels at shoulder width or slightly wider
• Weight in heels
• Keep the chest up and brace the abdominals to maintain a neutral spine
• Shoulders over the ball
• Ball on the floor in between the legs with clearance for the arms
• Arms straight, palms on the outside of the ball with fingertips pointing down
• Head can be up, with eyes on the horizon

Execution:

• The sequence of action is to: deadlift, shrug, pull-under, stand
• Drive through the heels
• Extend the hips and legs
• Shrug, with straight arms, pulling the body into a front squat, with the elbows beneath the ball
• Stand to full extension with the ball at the rack position to complete the movement

Finish:

• The movement finishes with the knees and hips at full extension with the ball at the rack position

Progression:

1. Deadlift
2. Deadlift-shrug
3. Front squat
4. Pull-under
5. Full medicine-ball clean

STRENGTH:

Alternating 10 min EMOM:

• 5 Medball Cleans (These are not for speed. Focus on form.)
• 1 Squat Clean (Heavy-ish)

WOD

7 minute AMRAP

10 Medball Cleans @ 30/20/14

20 AbMat Sit Ups

Tuesday is our first retest Tuesday of this 12 week cycle. That is why today is primarily drilling form and a shorter WOD.  Please don’t try to add an additional WOD if you plan to attend class tomorrow.  I want your body ready to crush those 343 reps.